Nourishing Pregnancy: The Power of Plant-Based Foods

Supporting Mothers with Natural, Nutrient-Dense Options

Pregnancy transforms every system of the body. As blood volume increases, hormones shift, and new life develops, nutritional needs evolve too. For birth workers supporting clients in this season, having a basic knowledge of pregnancy-supportive foods—especially plant-based options—can go a long way in helping clients feel more empowered and nurtured.

While every pregnant person’s dietary needs and preferences will differ, plant-based foods offer many of the key nutrients required for healthy fetal growth, maternal stamina, and emotional well-being. They also provide fiber, antioxidants, and phytochemicals that can help prevent complications like constipation, gestational hypertension, and even preeclampsia.

Here’s a deeper look at plant-based foods that nourish during pregnancy—and a few that are best avoided or used with caution.

Pregnancy Superstars from the Plant World

1. Lentils and Legumes
Beans, peas, lentils, and chickpeas are rich in plant-based protein, fiber, folate (vitamin B9), and iron. Folate is especially critical in the first trimester, helping to prevent neural tube defects. Meanwhile, the iron in legumes supports the increased demand for red blood cell production.

Fiber in legumes also helps regulate blood sugar and supports a healthy gut microbiome—important since the gut plays a key role in immune function and even mood regulation. Many clients find that soaking or pressure-cooking beans improves their digestibility.

Pro tip for clients: Pair beans with a vitamin C-rich food like citrus, bell peppers, or tomatoes to boost non-heme iron absorption.

2. Leafy Greens
Spinach, kale, Swiss chard, beet greens, bok choy, and collard greens provide folate, vitamin C, vitamin K, magnesium, calcium, and iron. These nutrients support fetal skeletal development and maternal cardiovascular health.

Some midwives and doulas report that clients who increase their greens early in pregnancy experience less swelling in the third trimester—likely thanks to the magnesium and potassium content.

Easy idea: Encourage clients to toss a handful of baby spinach into smoothies, soups, or scrambled eggs.

3. Avocados
Creamy and nutrient-dense, avocados are an excellent source of monounsaturated fats that support fetal brain and eye development. They also provide fiber and potassium, which may help with muscle cramps and fluid retention.

Plus, their mild flavor and texture are often tolerable during bouts of nausea or food aversions in the first trimester.

4. Chia Seeds and Ground Flaxseeds
These seeds are small but mighty. They’re rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that helps develop the fetal brain and nervous system. They also contain soluble fiber, which supports bowel regularity and helps stabilize blood sugar.

Pro tip: Ground flaxseeds can also help relieve constipation when added to oatmeal, smoothies, or yogurt.

5. Sweet Potatoes
Sweet potatoes are high in beta-carotene, a precursor to vitamin A that’s essential for fetal organ development. (Unlike animal-based vitamin A, which in high doses can be harmful, beta-carotene is safe and self-regulating in the body.)

They also offer complex carbohydrates, which can help with nausea, and fiber to support digestive health.

6. Berries
Berries are rich in vitamin C, antioxidants, and fiber. Vitamin C supports tissue repair and enhances iron absorption, while antioxidants combat oxidative stress, which naturally increases during pregnancy.

Blueberries, raspberries, strawberries, and blackberries are all excellent options—and they’re often well-tolerated even when appetite is limited.

Hydration tip: Adding berries to water or herbal infusions can make drinking fluids more appealing during hot months or when nausea strikes.

7. Whole Grains
Quinoa, oats, millet, barley, and brown rice offer steady energy from complex carbohydrates, along with B vitamins, selenium, and magnesium. Whole grains help prevent energy crashes and support brain development, especially in the second and third trimesters.

Some grains, like oats and amaranth, are also rich in iron and can help balance blood sugar—a helpful bonus for clients at risk of gestational diabetes.

8. Nuts, Seeds, and Nut Butters
Nuts and seeds offer healthy fats, plant-based protein, and minerals like zinc, selenium, and magnesium. Walnuts are particularly rich in omega-3s, while almonds provide calcium and vitamin E.

Nut butters are a great way for clients to meet increased calorie needs, especially in the second and third trimesters when appetite usually increases.

Snack idea: A banana with almond butter makes a satisfying mini-meal that’s easy on the stomach and nourishing for both parent and baby.

Foods to Limit or Avoid (And Why)

While most plant-based foods are safe and supportive, a few deserve extra caution in pregnancy. Here’s a quick guide you can share with clients:

1. Unwashed Produce
Fresh fruits and vegetables are important—but they must be washed thoroughly to avoid exposure to Listeria, Toxoplasma, and other harmful pathogens. These can lead to serious infections that may cross the placenta and affect fetal development.

Even organic produce needs a good rinse under running water. Peeling root vegetables and scrubbing fruits with a firm surface (like apples) adds an extra layer of safety.

2. Herbal Teas and Supplements
Many herbs are safe, but some—like licorice root, blue cohosh, dong quai, and pennyroyal—can stimulate uterine contractions or affect hormone levels. Others haven’t been well studied in pregnancy.

Clients may assume “natural” equals safe, so it’s important to encourage consultation with a midwife, clinical herbalist, or healthcare provider before using any supplement or tea blend. Commonly safe herbs include red raspberry leaf (later in pregnancy), peppermint, ginger, and chamomile—though dosage and timing still matter.

3. Raw Sprouts (Alfalfa, Mung Bean, Clover)
These sprouts grow in warm, moist conditions—ideal for bacterial growth. Because the bacteria are internal and not just on the surface, washing doesn’t remove the risk.

Cooking sprouts makes them safe, so stir-fried or added to soups is a safer option than eating raw in sandwiches or salads.

4. High-Mercury Fish
While this isn’t a concern for strict vegans or vegetarians, it’s worth mentioning for flexitarian clients. Mercury crosses the placenta and can harm the developing nervous system.

Large predatory fish like shark, king mackerel, tilefish, and swordfish are best avoided. Safer options (if part of the diet) include low-mercury fish like salmon, sardines, and trout, which also provide essential omega-3s.

5. Excess Caffeine
Most guidelines suggest limiting caffeine to under 200 mg per day—about one 12-ounce cup of coffee. Higher amounts have been linked to miscarriage and low birth weight.

Clients often forget that caffeine also shows up in tea, chocolate, matcha, and energy drinks. A little is fine—but moderation is key.

Supporting Nutritional Confidence as a Birth Worker

Pregnancy nutrition can be overwhelming for clients, especially those navigating food aversions, nausea, fatigue, or budget constraints. But simple, plant-forward meals—like lentil soup, green smoothies, roasted sweet potatoes, or a nut butter sandwich on whole grain bread—can go a long way in meeting core nutritional needs.

As birth workers, you don’t need to be dietitians to make a difference. A kind suggestion, shared recipe, or handout can open the door to small but powerful shifts in how a client nourishes themselves and their baby.